
Wednesday swim  5000
Posted By: KP
Date: Wednesday, 2 January 2008, at 7:29 a.m.
1000 straight
300 as (3x 50str,50fr)
300 as (3x 50k,50fr)
8x50MAINSET:
5x100 base+10
4x100 base
30sec rest5x100 base+10
3x100 base
30sec rest5x100 base+10
2x100 base
30sec rest5x100 base+10
1x100 baseTOTAL 5000

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